Small steps. Big impact.


30 Days to Summer Fit, Day 13: Work out at the office


We’ll be posting a new challenge every day leading up to summer! Follow along here on the blog, or using this calendar.

30 Days to Summer Fit

It’s great when we find time to head to the gym or lace up our running shoes. But for a lot of us, we still spend most of the day hunched over at a desk, answering email. So today’s challenge is to target all the desk-jockeys out there: Work out at the office.

Some of you may have no problem doing jumping jacks in your cubicle, but for the rest of you, here’s some easy ways to get in some movement throughout your work day. We also recommend going back to Jenny Blake’s yoga moves you can do at a desk to add some zen to your day!

30 Days to Summer Fit, Day 13: Work out at the office

  1. Set yourself reminders to move! Whether you use your phone, your computer, or your Fitbit tracker, find something that will interrupt your day and remind you to move. TIP: We recommend having one set for every 45 minutes.
  2. Go for a walk. Everyone needs a break sometime. Next time you find yourself bored or puzzled over a problem, go take a walk. It can help clear your head, and is much healthier than a vending machine candy bar. TIP: If you already take a break to buy coffee or a snack, try to pick a shop further away than your usual route.
  3. Find some inconspicuous moves you can do at your desk. Try a set of simple arm stretches, or hold your legs off the floor for 30 seconds. Anything to get your muscles working will help. TIP: Fitbit integrates with apps like FitBolt that send you easy moves throughout the day.
  4. Make a coworker a workout buddy. You’re more likely to stay accountable when there’s someone else expecting you to go on a walk with them. Find someone else interested in a healthy break! TIP: Better yet, become their Fitbit friend and compete throughout the workday to ensure you take more steps!
  5. Find a quiet space to get a workout in. Here at Fitbit it’s not unusual to find a group doing squats in the hallway. But see if you can find a space where you won’t disturb people that you can get in a quick routine, like wall sits, planks, or squats. TIP: Check to see if your company is willing to sanction a quick group workout during the day. With more and more companies encouraging their employees to be active, they might love the idea!

What do you do to stay active at work? Let us know in the comments, or using #30DaysToSummerFit!

10 Responses leave one →
  1. Liz permalink
    June 3, 2014

    I try to walk around at work. I can also go out in the stairwell and climb stairs, although it’s just a 2-story building. When I use the restroom, I sometimes do wall push ups or squats where others won’t see what I’m doing (they’d think I’ve lost my marbles!!). I only get 30 mins for lunch and can’t leave the building for breaks so I’m limited to activities at work.

    • Adrienne permalink
      June 3, 2014

      Can you walk a couple of laps inside (or right outside of) your building? I’ve done that when I can’t get away. The stairs are great too. Running up and down two flights a couple of times would make me winded. If you want to work your hips and thighs, run up the stairs sideways holding on to the railing so you don’t fall.

  2. Dan permalink
    June 3, 2014

    I want to get a fitbit wristband for my father for Father’s Day but he has big wrists and the large is too right for him. Is there an extra large or an extension piece that I can get so it fits his wrist comfortably??? Let me know. He really wants it!!!

  3. Adrienne permalink
    June 3, 2014

    I’m lucky to work an a building with a gym for the tenants. On the encouragement of my boss, I started taking extended work breaks three times a week to get some cardio into my day. I also take the stairs if I am going 1-4 floors.

    I am late to the 30 Day Challenge (just started last week on day 7), but with exercising almost everyday and watching what I’m eating, I have lost 1.5 pounds in a week. It’s a small step, but at least it’s a step in the right direction!

  4. Carolyn permalink
    June 3, 2014

    I like your ideas about the wall push ups, think I will do 10 a day for two weeks, that is my challenge to me….gonna put that on My Fitbit Friends on Facebook too.

  5. Michelle permalink
    June 3, 2014

    Luckily, there is a 1.125 mile walking trail next to my office. I try to walk 2 miles on my lunch break at least 3 days a week. I just got back from doing my 2 miles today.

  6. Estela permalink
    June 3, 2014

    thank you for the encouragement

  7. Robb permalink
    June 3, 2014

    Very blessed to have a full gym at work. Since I have an IT job I can eat on the clock allowing for the lunch hour to be dedicated to the gym. Also, I’ve ditched the elevator and take the stairs. I’ve lost 63 lbs since January 1st and feel like a totally different man!

  8. Kim permalink
    June 4, 2014

    Any ideas for teachers? My lunch break is about 20 minutes and walking around the hall during class doesn’t go over too well. :) I’d love to hear any suggestions.

  9. Jeanmarie permalink
    March 28, 2015

    I’m a teacher also. At the beginning of each class I have the children do a quick “brain break” to get their blood flowing and brains thinking. The kids need it as much as we do. 60 seconds is all you need. (It’s hard enough getting the curriculum completed in the time we have!) we will do squats, jog/run in place, or climb the ladder then some calming breathing (smell the flowers, blow out the candles). The kids are jazzed for work, I’m awake and ready and even got in some Fitbit steps!

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